Bodyweight Home Full Body 3x/WeekBeginnerGYMKC official

A full-body home routine that needs only a pull-up bar and a sturdy table · Bodyweight moves like push-ups, inverted rows, and chin-ups

Only the setup is included. Weights are recalculated from your own records. How it works

An evidence-based official routine from GYMKC. Stop if you feel pain or if it doesn't suit your body.

1Full Body A

Bodyweight Squat4 sets · 12–20 reps

Kneeling Push-Up4 sets · 10–20 reps

Table Inverted Row3 sets · 8–15 reps

Pike Push-Up4 sets · 8–15 reps

Lying Toe Tap2 sets · 10–20 reps

Hanging Oblique Knee Raise2 sets · 10–20 reps

Bodyweight Standing Calf Raise5 sets · 15–25 reps

2Full Body B

Bodyweight Single Leg RDL3 sets · 8–12 reps

Pike Push-Up4 sets · 8–15 reps

Chin-Up3 sets · 8–13 reps

Kneeling Single-Leg Hamstring Curl2 sets · 8–12 reps

Two Legs Hammer Curl with Towel2 sets · 10–15 reps

Dead Bug2 sets · 12–20 reps

3Full Body C

Bodyweight Reverse Lunge3 sets · 10–12 reps

Push-Up3 sets · 10–20 reps

Table Inverted Row3 sets · 8–15 reps

Bodyweight Skullcrusher2 sets · 8–12 reps